Been lazy about writing these the last couple of weeks. So abbrev. version
Mon
Clean from Shrug then floor-up to 205
OHS-missed 230
Front squat 315
Thrusters
225/1
205/3
185/5
135/10
95/21
Wed
Snatch pull to snatch up to 165
Fat bar chain bench 230+about 120# chain off floor at top
225# bench, close grip 4, pinky on ring grip 8, comp. grip 10 reps
alternated with sternum to bar chins
HSPU on paralletes to chain pushups
Farmers 280#/hand for about 50 feet
Stone carry
Friday
Split jerk 235/2
Deadlift off 6″ block-335+130 lb chain
Tire flip alternated with 150# fat bar clean and press until 25 reps each done
100# KB swing 50 reps
Mon
Clean from shrug 195#
Front squat 8 sets of 8 reps: 225# used
Truck pull with rope and push back
Wed
Rev. green band bench with minis attached to 365, got 385 but butt up
225# bench-19 reps
Military press 175
Military to push press 145/15 total reps
Incline fly 65/5 to incline press 65/5 to ring pullups 10
3 sets of bb shrug and db curls
Fri
Snatch to OHS up to 170#
Sumo deadlift 475/5
RDL to weighted chest to bar pullups
KB dual snatch 53′s/15,10,5
BB clean 135/30 reps
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